February 2, 2021- 19.4

A. Gymnastics Skill Work
10 Minute EMOM:
Odd min: 1st movement
Even min: 2nd movement

Pick 2 movements you want to work on. You’ll alternate between them each minute. This is a time to practice excellent form, it’s not a race for reps!

Choose 2 movements: ring dips, muscle up (bar or ring), pistol, handstand walk, handstand push up, pull up, chest to bar, ring row, rope climb. Pick a progression that allows you to get practice in.

B. “19.4”
For Time:
3 rounds of:
10 snatches (95/65)
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes



-AFTER PARTY-
Not For Time:
30 Kipping Handstand Push-ups
20 Box Jump Overs (30″/24″)
30 Kipping Handstand Push-ups